incline close grip bench , warmups and then sets of 3 up to 245, 3x10@185, 1x25@ 135
circuit of close grip cable row(205), tri pressdown(205), bb curl (95), 4x10 each
facepull 145x25
bodyweight 237....
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incline close grip bench , warmups and then sets of 3 up to 245, 3x10@185, 1x25@ 135
circuit of close grip cable row(205), tri pressdown(205), bb curl (95), 4x10 each
facepull 145x25
bodyweight 237....
good mornings!! barx15,95x10,135x10,225x10,275x5,315x5,365x3,405x1 ,1,1 315x10,225x10
leg press 12 plates x 10, 15, 15, 20
ghr 4x10
hanging leg raise 3x20
havent done good mornings in a while but they felt pretty good...
scale at the gym got calibrated.....soo my weight is actually 241....pretty goddamn happy about that....
Up 4lbs :)
standing overhead bb press barx20,95x10,115x3,135x3,155x3,175x3,195x3,225x0 almost locked it out... 5x10@135
seated smith press 4x10@135
side raise 4x10@ 40
facepull 145x10,175x10,205x10
bodyweight 242.....
arms!
superset rolling db tri ext and db curls 4x10 each weights went like 25,35,50,60
superset oh rope tri ext and rope curls 4x10 each 145lbs
superset bb 21's and oh db ext (single db) 4 sets each 21 reps obviously for the 21's and 10 reps for the oh ext.. 55lb for the curls and 60,70,80,80 for the ext.
arms fried....bodyweight 242......dont usually have a dedicated arm day but i figure bigger arms will help my bench out.....supersetted to reduce my time in gym....
home workout today 1 leg box squats w/ full deload(18" box) 10x3 @ bodyweight
30" box jumps 5 minutes
1 legged box squats are evil....stole this from a guy on another board....i will be adding weight very slowly....
floor press 12x3 @ 225, 1x17@195, 1x24@135
db row supersetted with the floor press 12x5@90
facepulls 1x20@205,1x8@250,1x15@220
dropped to 238 :(
hadnt done floor press in a while so kept it kinda light and just focused on exploding off the floor
ghr 3x10
concentric good mornings ( starting from belly button height)
barx20,95x10,135x10,185x5,225x5,275x3,315x3,365x3, 405x3,455x3,500x3 booooooom.....just destroyed the 500.....will be going for 525-550 next time
leg press 10 plates 2x30 45 sec rest between sets
hanging leg raise 2x30 45 sec rest between
242?!
had a bit of flu last week and then i got some t400 that crippled me....back at er tho
bench press barx20,95x15,135x10,155x10,185x10,205x10,225x5x5,1 35x20
oh rope ext 115x4x10
seated db press 5x10@50
bent rear laterals 35x10,45x10,55x10
felt weak today......guess thats what 10 days out of the gym with flu will do tho...weight still hanging at 240 tho.....flu or not i ate like a fiend....
chins/bb row superset
warmups then 8x3 @ bw + 25/8x5 @ 225 then 3x8@ bw/3x15@ 135
facepulls 1x10 @ 145, 1x10 @ 205, 5x8@ 250
bw @ 240..... i like supersetting the chins and rows....must not have used enough chalk cuz i left a nice bit of skin on the chin bar....